You need to focus on the benefits of fats when you’re on a muscle building program. They are essential in producing testosterone and other helpful hormones that helps muscle building. They can help you recover fast by soothing your joints after workouts. In this article you’ll find a list of to 10 foods that provide healthy fats so that you can choose your favorite from the list and recover your muscles from strains fast.
You get 22g fat per 1 cup serving with 3.4g of saturated fat, 15.7g of monounsaturated fat and 2.9g of polyunsaturated fat. Calorie per 1 cup serving is 240.
Avocadoes not only give you healthy fats but also provide you with vitamins and minerals such as copper, fiber, potassium, magnesium, manganese, healthy carbohydrates, vitamin C, vitamin E, vitamin K and various B vitamins. As a result they offer you many benefits. They are good in strengthening your heart, preventing inflammation and cancer and controlling blood glucose. Avocadoes are really super vegetables.
You get 3.05g fat per 1 cup serving with 1.42g of saturated fat, 1.38g of monounsaturated fat and o.25g of polyunsaturated fat. Calorie per 4 oz. serving is 188.
You can use beef with many vegetables and it is quite tasty and filling. Of course, you get much fat from it. You’ll also get protein, phosphorus, choline, zinc, selenium, vitamin B3 and vitamin B12. As a result your immune system will get improved while you can have bigger muscles. Your vital organs also get benefitted. So it can be a very wise choice.
You get 22.7g fat per 1 oz. serving with 15.4g of saturated fat, 6.3g of monounsaturated fat and 1g of polyunsaturated fat. Calorie per 1 oz. serving is 201.
Butter can be used as a versatile source of healthy fat while you can get much vitamin A from it. It helps your vision and is source of antioxidant. It is needed for healthy growth and for protection from different chronic diseases.
4. Coconut Oil
You get 14g fat per 1 tablespoon serving with 12.9g of saturated fat, 0.9g of monounsaturated fat and 0.2g of polyunsaturated fat. Calorie per 1 tablespoon serving is 126.
Coconut oil is a healthy source of fat. The nice thing about it is that it is sweet tasting. You can add it to desserts and smoothies and make them more tasteful. It helps you burn fat fast and keeps you away from different chronic diseases. You also get healthy skin from it.
You get 5g fat per large egg with 1.8g of saturated fat, 2.3g of monounsaturated fat and 0.9g of polyunsaturated fat. Calorie per large egg is 71.
The most fascinating fact about eggs is that they are easy to prepare. They come with healthy fats and much protein. They give you lot of phosphorus, selenium and numerous B vitamins. All these nutrients help grow your muscles, prevent heart problems and strengthens vision power.
6. Extra Virgin Olive Oil
You get 14g fat per 1 tablespoon serving with 2g of saturated fat, 10.5g of monounsaturated fat and 1.5g of polyunsaturated fat. Calorie per 1 tablespoon serving is 126.
You can use extra virgin olive oil for various purposes. Making marinades, salad dressings and sauces are some examples when you can use this oil rich in fat. It has many health benefits such as, protection against cancer, heart disease, inflammation. It also improves your brain functions.
7. Pecan Nuts
You get 20.2g fat per 1 oz. serving with 1.8g of saturated fat, 12g of monounsaturated fat and 6.4g of polyunsaturated fat. Calorie per 1 oz. serving is 193.
When you think of portable snack option, pecan nuts are perfect for you. These nuts contain a lot of manganese, copper, fiber, protein and vitamin B1. So these nuts help your digestive system work well. They also work well in lowering blood pressure, strengthening your bones as well as teeth and preventing cancer.
You get 5.6g fat per 4 oz. serving with 2g of saturated fat, 2.8g of monounsaturated fat and 0.8g of polyunsaturated fat. Calorie per 4 oz. serving is 188.
You can find pork in different forms in the market and you can use it as one great source of meaty protein and fat. Other than fat and protein, it contains phosphorus, selenium and some B vitamins. It has positive effect on muscle growth and energy growth. It helps your bones and also boosts your immune system.
You get 12.4g fat per 4 oz. serving with 2.8g of saturated fat, 4.8g of monounsaturated fat and 4.8g of polyunsaturated fat. Calorie per 4 oz. serving is 232.
Salmon is the great seafood you can depend on for healthy fats. Of course, it will also give you lot of phosphorus, protein, selenium and several B vitamins. So your vital organs will have a boost in performance. Your cognitive performance will get enhanced. Your body will become more resilient against chronic diseases.
10. Sesame Seeds
You get 13.4g fat per 1 oz. serving with 1.9g of saturated fat, 5.1g of monounsaturated fat and 5.9g of polyunsaturated fat. Calorie per 1 oz. serving is 158.
For a healthy snack with fats, you can easily depend on sesame seeds. These seeds are packed with nutritious elements such as copper, fiber, calcium, iron, phosphorus, magnesium, manganese, zinc and various B vitamins. These nutrients will keep your digestive system well balanced. Your blood glucose will stay healthy and your heart should feel better. Many chronic diseases are kept away if you eat these seeds.
By now you’ve become familiar with some foods that are rich in healthy fats. You can choose from the list and make your daily meals more effective to achieve a healthier body. Regular eating of adequate healthy fats can help you become successful in muscle building.
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